Coconut Milk Pumpkin Soup
Coconut Milk Pumpkin Soup blends roasted pumpkin, sweet potato, and carrots into a silky, aromatic bowl with gentle warmth from nutmeg, cumin, coriander, and ginger. The coconut milk lends a creamy, dairy-free richness that complements the caramelized vegetables. Serve it as a cozy starter for autumn dinners or a comforting main with crusty bread on chilly evenings.
- Prep30 mins
- Cook1 hr 35 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Coconut Milk Pumpkin Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 38
- Heart Health
- 81
- Metabolic
- 44
- Digestive
- 24
- Inflammatory
- 33
- Performance
- 51
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). Wrap the sweet potato in aluminum foil and place it on an oven-safe dish to catch any drips.
- 2
Bake in the preheated oven until soft, about 45 minutes.
- 3
While the sweet potato roasts, arrange the pumpkin, carrots, and onions on a baking pan. Brush them with olive oil and sprinkle with salt, allspice, and white pepper.
- 4
Bake in the preheated oven until soft, 30 to 40 minutes.
- 5
Peel the sweet potato and squash when cool enough to handle. Transfer them to a large saucepan and add the carrots, onions, nutmeg, cumin, coriander, ginger, salt, and pepper. Stir in the chicken stock and coconut milk. Bring the soup to a boil, then reduce the heat and simmer until fragrant, about 20 minutes. Remove from the heat.
- 6
Puree the soup with an immersion blender until smooth.
- Calories 217.39 kcal Moderate 11%
- Protein 5.88 g Moderate 12%
- Carbohydrate 28.61 g 10%
- Total Fat 9.41 g Moderate 12%
- Saturated Fat 2.96 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.56 mg Low Source 0%
- Sodium 306.6 mg Moderate 13%
- Dietary Fiber 6.21 g Good Source 22%
- Total Sugars 11.72 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 264.68 mg Good Source 20%
- Iron 1.88 mg Moderate 10%
- Potassium 185.16 mg Low Source 4%
- Vitamin A 898.21 mcg Good Source 100%
- Vitamin C 10.49 mg Moderate 12%
- Vitamin D 1.04 mcg Low Source 5%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Onions 🧅
About This Recipe
Coconut Milk Pumpkin Soup is a Thai soup recipe made with 15 ingredients. It takes about 2 hrs 5 mins, serves 8, and is rated easy. Key ingredients include Black Pepper, Carrot, Chicken Stock, and Coconut Milk. Each serving provides about 217.39 kcal, and is a good source of fiber.
Recipe Questions
- What is Coconut Milk Pumpkin Soup?
- It is a Thai soup recipe made with 15 ingredients, usually served for soup.
- What is Coconut Milk Pumpkin Soup made of?
- The main ingredients are Black Pepper, Carrot, Chicken Stock, Coconut Milk, Extra-Virgin Olive Oil. The full list of 15 is above.
- What goes well with Coconut Milk Pumpkin Soup?
- Explore these Thai side-dish recipes.
- How long does it take to make Coconut Milk Pumpkin Soup?
- About 2 hrs 5 mins in total: 30 mins to prepare and 1 hr 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 217.39 kcal. The full nutrition breakdown is above.
- Is Coconut Milk Pumpkin Soup easy to make?
- This recipe is rated easy, with 15 ingredients and 6 steps.
- Is Coconut Milk Pumpkin Soup healthy?
- Coconut Milk Pumpkin Soup has an easyChef Pro health score of 51/100. Per serving, it provides 217.39 calories and 5.88 g of protein, or 12% of the Daily Value. It is a good source of dietary fiber, calcium and vitamin A. Worth noting per serving: sodium at 306.6 mg (13% of the Daily Value) and saturated fat at 2.96 g (15% of the Daily Value). It contains Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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